9/30/16

*RESERVE YOUR SPOT TODAY’S CLASS.

Squat Clean Ladder
*Every Minute Complete 1 Squat Clean
*You will start with Approximately 60% of your 1RM Squat Clean
*Add 10/5# After Each Successful Lift
*You can attempt as many times as you want inside the minute
*Once you fail to complete inside the minute you are done

Then……

Optional: Kip-Up Practice
–  You get 10 attempts
–  Score = successful attempts landed on feet

Then……

Black/Blue/Grey WODs

3 Rounds For Time of:
400m Run
7 Ring Muscle-Ups (7 Ring Pull-Ups AND 7 Ring Dips) (Ring Rows with Feet on Box, Dips with Bands) (Ring Rows with Feet on Floor, Dip on Side of Box)
21 KB Swings (70/53) (53/35) (35/26) (26/18)

September “COOL” Board

***Make some goals for yourself for September

–  Alex – Chair Traverse
–  Kira – Chair Side Traverse
–  Aaron – Chair Traverse
–  Jaime – Pegboard Climb
–  Kady – Pegboard Climb
–  Morgan – 170# Hang Clean
–  Amy – 125# Hang Clean & Jerk
–  Tempestt – 125# Hang Clean & Jerk
–  Andrew D. – 225# Hang Clean
–  Jess – 140# Hang Clean & Jerk
–  Nicole – 150# Hang Squat Snatch
–  Mike H. – 165# Hang Squat Snatch
–  Kira – 125# Hang Squat Snatch
–  Justin E. – 225# Hang Squat Snatch
–  Angie M. – 110# Hang Squat Snatch
–  Morgan – 142.5# Hang Squat Snatch
–  Laura L. – 120# Hang Squat Snatch
–  Chris M. – 1st Legless Rope Climb
–  Ayah – 1st Rope Climb
–  Christina – 1st Rope Climb
–  Shelly – 38 Consecutive Double Unders
–  Craig – 50 Consecutive Double Unders
–  Scott – 245# Back Squat
–  Jess – Grace in 3:06
–  Claire – Grace in 4:17
–  Wes – Grace in 2:26
–  Jodi P. – 100# Stone to Shoulder
–  Sarah – 200# Deadlift
–  JoJack – 265# Split Jerk

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